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Bong butter milk
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do what everyone else said but what i found helps a lot is while ur excercising when u get thirsty drink some low fat milk/fat free milk. It has a lot of protien and i find it helps.
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Im about 5"9, and weigh 138....eat lots of meats. Eat it before you work out, gain muscle, then eat some more meat for fat, which you need to mantain the muscle.
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